Pull Up Progression
Pull ups are an integral part of being physically fit. It is an essential skill for a human to be able to pull their bodyweight up and over an obstacle. The pull up is an expression of this skill.
The major muscles used in the pull up are the Latimus Dorsi (Lats) and the Biceps. The Traps, Delts, Forearm flexors and core all assist in the movement. Chin ups (palms in) use more bicep. We will focus on the standard pull up (palms out), as these use a blend of biceps and lats. After a person can effectively do sets of the standard pull up, then it is beneficial to use other variations (weighted, chin up, wide/narrow/neutral grip, etc).
This pull up progression program is meant to guide our athletes towards an ability to do multiple sets of “dead hang” pull ups (i.e. no band, no kipping, etc.). The keys for this program to work are:
- Form (must be engaging the muscles correctly)
- Consistency (you have to do it, and do it regularly)
- Progression ( 3 times a week, min 1 day rest in between, you grow when you rest)
This program is meant to address athletes with 0-10 rep max of strict pull ups. If an athlete can do 10 or more strict pull ups and multiple sets, then an different program should be used (ie. the variations mentioned previously). This program will be using a sub-maximal methodology. The athlete should not be going to muscle failure.
Could you wxplain theprep program more…..says 1,1,1,1,1…..so are you doing a row and then a hang, then a static hold? How much rest….i dont understand the 111111,222222
Hi Eric,
You first do your dead hangs to set a benchmark. If its zero, or 1 –whatever. You are trying to figure out How many Dead Hang pull ups you can do at the beginning of the period.
Then that first week, every other day you do partner assisted pull ups and alternate with your partner. You are doing 1, rest, 1, rest…
Following week, still every other day, you are doing partner assisted 2, rest, 2, rest…
does that make more sense?
steph